5/6/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Mobility
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side
Athlete Choice - 2min

Skill/Strength
High Hang Power Clean 2-2-2-2-2-2

WOD
For time
30 Power Cleans (135/95)
10 Box Overs
20 Power Cleans (185/125)
20 Box Overs
10 Power Cleans (225/155)
30 Box Overs


ATHLETE TRACK

Metcon
Off

Skill/Strength
Weighted Pull-ups 5-5-5-3-3-3-1-1-1
Then…
Work on MU transitions for 15min

Accessory
7 Rounds
10 GHD Sit-ups
10 Weighted Back Extensions